The benefits of glute bridges
The bridge extension exercise is the perfect addition to an at-home workout as it requires no equipment and minimal space. Like the regular glute bridge, it’s a great, low-impact exercise for hip mobility and strengthening the lower back.
The leg extension element puts your supporting leg muscles under more strain, leading to a more challenging workout for your glutes and hamstrings. It also enhances balance and coordination in your lower body.
How to do the bridge with leg extension
- Begin lying face up on a yoga mat with your knees bent, feet hip-width apart, and your arms resting by your sides. Keep your spine neutral.
- Inhale and activate your core. Exhale and push your heels into the mat to lift your hips until you are resting on your upper back, creating a straight line from shoulder to knee. Ensure that your glutes initiate the movement. This is your starting position.
- While keeping your core engaged and hips elevated, straighten one of your legs. You should feel tension in your glutes and hamstrings as you do this.
- Inhale and return to the starting position.
- Complete 10-15 repetitions per leg before taking a break, or set a timer and complete as many as you can in a set period.
Repeat as your ability allows.
Support your bridges
Bauerfeind’s Sports Ankle Support provides sports compression for better performance and support during workouts.
- Compression reduces the rate of muscle fatigue
- It improves your awareness of how your ankles position and brace themselves throughout the bridge
- And it helps protect the ankle joint from harm
About Lucia Schauerhammer:
Lucia guides you through some strong exercises from the comfort of your home. The body weight exercises are designed to work your abs, legs and arms. With a background in track and field, she knows which exercises are the most effective to train muscular strength, low-impact flexibility and endurance. Ready? Let’s get started!
